Shanked

V3 CrossFit – CrossFit

View Public Whiteboard

Metcon (Weight)

4 Rounds

20/15 Cal Row

5 Romanian Deadlifts
Romanian D.L. Weight based on 1RM Snatch. If Snatch is or greater than (205,115) then D.L. @ 60%

if Snatch is equal to or less than (185,85) then D.L @ 70%

Metcon (Weight)

3 Supersets

5 DB Step Ups

8 Split Squats

Metcon (Time)

4RFt

25 SitUps

15M Yoke Walk (Heavy) (345,215) (275,155)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s